Why Hydration is Essential for Health
Water represents roughly 60% of our body mass and plays a critical role in almost every cellular function. It regulates body temperature, lubricates joints, aids digestion, flushes toxins, and keeps our skin looking vibrant. Even mild dehydration (a loss of just 1-2% of body fluids) can lead to brain fog, fatigue, muscle cramps, and headaches.
Factors that Affect Fluid Requirements
Body Mass
Larger bodies need more water to maintain volume and metabolic functions. The general baseline starts at roughly 30ml to 35ml of fluid per kilogram of body weight.
Exercise Intensity
When you exercise, your body loses fluids through sweat. You should aim to consume an additional 500ml of water for every 30 to 45 minutes of intense training.
Weather & Heat
Hot and humid climates force the body to sweat more to keep cool, increasing fluid needs. Dry heat also accelerates vapor loss through normal breathing.